Comparing Nutrients in 1 pound Oranges with Peel VS Boiled Borage

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Boiled Borage	28%	24%	48%

Macro Nutrients

	Oranges with Peel	Boiled Borage	Recommended Dietary Allowance
Energy	9.85% 286kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	3.8% 3.67g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	NA	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	12.4% 16g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	53.7% 20.4g	NA	38g per day for Men 19-50 years
Protein	10.5% 5.9g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Boiled Borage	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	110% 993μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	26.6% 4.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	4.1% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34% 136μg	11.3% 45.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	358% 322mg	164% 147mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Boiled Borage	Recommended Dietary Allowance
Calcium	31.8% 318mg	46.3% 463mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	72% 0.65mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	45.4% 3.63mg	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	61.6% 259mg	420mg per day for Men 19-50 years
Manganese	NA	76% 1.75mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14.3% 100mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	26.6% 399mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	10% 373g	11.3% 417g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Boiled Borage per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel versus 1 lb of Boiled Borage to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oranges with Peel vs Boiled Borage:

• 1 pound of Oranges with Peel has 1.7 times more Vitamin B1, 7.3 times more Vitamin B5, 3 times more Vitamin B9 and 2.2 times more Vitamin C than Boiled Borage.
• While 1 lb of Boiled and Drained Borage contains 16.8 times more Vitamin A, 3.3 times more Vitamin B2 and 1.9 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Borage provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• 1 pound of Boiled Borage have insufficient amounts of Vitamin B5
• Both Raw Oranges with Peel as well as Boiled and Drained Borage have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Boiled Borage:

• 1 lb of Boiled and Drained Borage contains 1.5 times more Calcium, 2.5 times more Copper, 4.6 times more Iron, 4.1 times more Magnesium, 2.5 times more Phosphorus, 2.5 times more Potassium, 44 times more Sodium and 2 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Borage contain similar levels of Water per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Boiled and Drained Borage lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 2.5 times more Energy and 4.4 times more Carbohydrate than Boiled Borage.
• While 1 lb of Boiled and Drained Borage contains 1.6 times more Protein than Raw Oranges with Peel .
• 1 pound of Boiled Borage provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Boiled and Drained Borage provide inadequate amounts of Omega 6 in one pound.